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Planche Tutorial

 

Planche is an awe-inspiring feat of superhuman strength and bodycontrol. When normal push up does not feel challenging enough for you, you should start training for planche. When you can do planche, you won’t need benchpress to give rough beating to your chest, shoulders, triceps and biceps.

Planche is something that balance, motorics, balance and enormous strength, and lifting your own weight in benchpress won’t be enough. Coach Sommer once noted that a full planche is equivalent to a double bodyweight bench press perfomed on a Swiss ball.

Planche requires a whole chain of muscles that must be in balance to avoid injuries. Without proper preparation you will just break yourself. Also make sure you remember to warm up your muscles when doing any blanche progression.

Download Next Level app to see the full step tutorial on how to do the planche

 

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Planche lean

Goal
3 x 60 seconds hold

Purpose
Strengthens your wrists, elbows, shoulders and core.

Instructions
Shoulders protracted and depressed, lean forward with your hands while maintaining posterior pelvic tilt.

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Frogstand

Goal
3 x 30 seconds hold

Purpose
A more strenuous exercise preparing your shoulders for the harder variations. Prepare for huge upper body strength gains.

Instructions
Lean forward with your knees pressed against your elbows for support.

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Advanced tuck planche

Goal
3 x 20 seconds hold

Purpose
The Advanced Tuck places a greater amount of pressure to your upper body, as you straighten your back.

Instructions
Focus on maintaining the protraction and depression of the shoulder girdle. Engaging your core is even more important now.

Download Next Level app to see all 7 progressions!

 

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